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		<div align="center"><h1>Target Heart Rate</h1></div>
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			<p>Knowing your resting, maximum, and exercise heart rates is crucial to exercising safely and preventing over working your heart.  Always check with your physician before beginning an exercise program.
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			The following is one accepted guideline in determining your heart ranges:
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				<li>Buy a heart rate monitor that attaches to your chest or wrist.</li>
				<li>To calculate your heart rates manually, you can use the following procedures:</li>
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						<li>Using your index and middle fingers, find your pulse on the palm side of your wrist.</li>
						<li>You should locate your pulse about 2 inches above the base of your thumb. You can also find your pulse in your neck on your carotid artery.</li>
						<li>Press lightly in either area just enough to feel your pulse.</li>
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				<li>Determine your resting heart rate by taking your pulse just before you get out of bed, or when you have been relaxing for a while and have not eaten for at least a few hours.</li>   
				<li>Count the  number of beats for six seconds (starting with 0).</li>
				<li>Multiple that number by 10 OR take your pulse for 10 seconds and multiply the number by 6.
				<li>This results in your heart beats for one minute.
				<li>To determine your maximum heart rate, take 220 minus YOUR AGE.  Never exercise at this rate, or you will be over working your heart.
				<li>To determine your exercise heart rate, do the following:</li>
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						<li>Subtract your age from 220.</li>
						<li>Multiply that number times 70% (.70) and 85% (.85)</li>
						<li>Keep your heart rate between those numbers (safe zone) while exercising.  Regularly check your heart rate throughout your workout. 
						If your heart rate exceeds the high end of the safe zone, rest momentarily by walking around slowly until your heart rate has returned to the safe zone.</li>
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			<p>EXAMPLE - A person is 40 years old. This person has determined that his resting heart rate is 70 beats per minute (bpm). His safety zone is from 12-15 beats per six seconds (bp6s).</p> 
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				220 - 40 = 180 bpm or 18 bp6s<br/>
				180 x .70 = 126 bpm or 12.6 bp6s<br/>
				180 x .85 = 153 bpm or 15.3 bp6s<br/>
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			This formula is for 'normal, healthy' individuals pre-approved by their physician for exercise.  Anyone who has health problems should consult their physician before determining their exercise heart rates.
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			<p><h6><em>Transcript: The Target Heart Rate page will walk you through the process of calculating your target heart rate. Before engaging in any aerobic activity, make sure you know your target heart rate range and stay within that range while working out.  
			Return to the Exercise drop-down menu, and select Exercise 101 to find out more about proper workout guidelines.</em></h6></p>
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